posted Thu, 10/29/2015 - 11:56
2939
Calorie intake at 50 yrs old
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Do any of you have a problem with weight gain when you try and up the calories. I an 230lbs and have the BF down to 12%. I take in about 2400 calories per day with macros at 40% protein, 30% carbs and 30%fat. Whenever I have tried to jump up the calories (to closer to 3,000) I immediately put on weight. Im not complaining because I am fairly happy where I am. I am on 125mg Test E per week TRT. Just curious if others over the age of 50 have the same issue? Thanks
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Hey Big Jo,
how much cardio are you doing bro? I will be 50 next year, and in between my cycles, if I dont do pwo cardio and macro my diet, I gain BF for sure. Currently on TRT, and keeping my macros at about 3000 with a 40 40 20 ratio. What has saved my BF from returning is the stairmaster 20 min. a day post work out, not on leg days, on like level 7. You should be drenched in sweat when your done. Im with you, before I started pwo cardio and macroing my diet, and discovering sometimes I was 100mg over on carbs, or 200-500 calories over, my bf would bounce all over the place. I stopped all creamer in coffee, use half the butter I once did, and never touch carbs past 6pm. My bowls of ice cream turned into bowls of Greek yogurt. My fat intake was reduced almost 70%. Now when I am bulking, different story. I dont macro much at all. Just eat clean, and a lot of it. lol
I do 20 to 30 minutes of cardio almost every workout, at least 5 days per week. I have found with the cardio 2400 calories per day is my maintenance. Very frustrating as I am trying to cut and see my abs and even when I drop calories it doesnt seem to work. Its a frustration issue as I am trying to cut but the loss of strength is frustrating and when I go back up to about 240lbs and strength is good I crave the definition. I think I just have an image problem, ha ha!
What r your cals set at when u cut? Macro splits?...now when you say loss of strength, how serious is it? ...."some" strength will b sacraficed during a cut, this is just the nature of the beast when in a calorie deficient mode. This is the time to drop some weight and increase reps with your workouts. You won't b setting any pr's by eating 2000 cals!.
Lower weight, increase the reps, add in some cardio alongside proper cals/ macros , you will get those muscles popping out
You need to decide on a goal and go after it...
Have you ever tried hydroxycut? I went from 206 just 2.5 weeks ago to 191 today, utilizing hydroxycut and upped my cardio to 30 min. Post wo. Dropped carbs to 30%. And calories to 2800. Your right, the slightest calorie fluctuations wreak havoc on the 45+ bodies. Unreal. Now when I'm cycling I can eat all I want as long as it's clean, and still have a 6 pack. Running primo in June, down to 12%, and counting. Need 10% and I'm golden. The strength issue is killing me as well I can't even lift but 2/3 what I use to even off cyle. And fatigued as all hell. Gonna run some assualtum right before my trip to tahiti right brfore my primo cycle, in hopes to bow up a little of what I lost during my cut to primo cycle. Lol. Vicious circle for sure.
With increase in calories we all would gain weight. I learned years ago to cycle my calories, particularly carbs. Your nutrient breakdown looks tight. You are only taking in 720 calories from carbs. To me that's low for your weight. I would try to slowly increase maybe do 200 grams, 300 then 400 back to 200. The 200 on non training days if possible.
Thanks I will give that a try.
At some point the metabolism has to slow down, you could just mix in some light consistent cardio to keep your metabolism up while being able to enjoy those extra calories. Do you even lift is the million dollar question? Really take a look at your caloric ingestion times as we know the later you consume before bedtime has the least amount of time to be metabolized throughout your system so add a tad bit more to each meal and possibly dont just shoot for 3000 in a day. Work your way up to it say for example 2600 one day, 2700, 2800. Manipulate your caloric intake and maybe this will allow your body to adjust without just storing.
I do work out 5 days a week for and do a couple 20 minute cardio sessions per week. I have tried to gradually work up to the 3,000 cal limit with no luck and I dont usually eat past 7:30pm. I dont usually even eat carbs at my night time meal, usually just vegtables with whatever protein I decide to eat. I just deal with it as it is either age or just the way my body is. Tough because I feel so much stronger with the 3,000 calories. Thank you for your thoughts.